Meatless Monday: Kidney Bean, Broccoli & Spinach Burgers [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Yields: 22 Small or 11 Large Burgers
Serves: 6-11 (*Dependant on meal type.)
Prep & Cooking Time: ≤60 mins (*Dependent upon skill and/or the number of kitchen helpers!)
Type: Main Meal, Snack
Tools: Chopping board, sharp knife, colander, steamer pot, food processor, baking trays, parchment paper, silicone spatula, cooling rack.

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, E & K carbohydrates, protein, fibre, calcium, copper, iron, manganese, magnesium, phosphorus, potassium, zinc and per serving is low in added sugar*, salt* and saturated fats*! * Depending upon type of bread/bread crumbs, beans and/or tahini used.

Hi everyone! We hope that you’ve all had another great weekend?! How many of you woke up to a ‘winter wonderland’ yesterday? It was a lovely surprise! Although the roof tops and trees were glistening with a beautiful light dusting of snow, the ground was a wet and horrible mess! Perhaps others had the opportunity to build a snowman or go for a relaxing winter walk? 🙂

So, today’s recipe is all about ‘meatless burgers’ and these ones are crammed full of flavour and fibre! Whether you are in the midst of Veganuary, enjoy Meatless Mondays or just follow a plant-based diet like us, we think that everyone will enjoy this lovely meatless ‘burger’ recipe.

We actually made this recipe last a couple of times last spring, but have only just recently revisited it… but we’re so glad that we did! Hearty, wholesome and versatile ingredients; it’s another delicious recipe that allows you to adjust the costs and seasoning’s to your own personal preferences!  Enjoy them as a meal or a couple as a snack. 🙂

A few good things to note include:

  • We made fourteen small burgers and four large ones; it was more to clarify cooking times than anything else! Little or large, the choice is yours.
  • These burgers make a bigger impression if you use fresh (finely chopped) herbs and perhaps your favourite spices too! We forgot to add our Dukkah this time around (doh!), but we used it last time and thoroughly recommend using it! 
  • If a strict GF adherence is required, make sure to double check the oat bran packaging before purchasing!
  • Ours are not overly seasoned! For the ‘salt-o-holics’ out there, you might say these are bland! We suggest using more herbs and/or spices and a tasty homemade sauce, coleslaw or your favourite vegetable(s) to accompany them instead of reaching for the salt.
  • They would make a tasty and healthful option in child’s lunch!
  • Overall we think that homemade ‘burgers’ rock and are of course a million times better than store bought varieties! We served ours with some delicious homemade pomegranate sauce and coleslaw (recipes pending, so watch this space!), but feel free to add your own medley of veggies and or sauces! 

 

Quick Foodie Facts:

  • We have previously talked about the health benefit of beans before, but now we will elaborate on specifically on kidney beans! Kidney beans in their raw state are very toxic*, but when properly prepared they can be a great source of nutrients including: complex carbohydrates, protein, soluble fibre, B-Vitamins (including folate!), Vitamin K, calcium, iron, magnesium, phosphorus and potassium (just to name a few!). They are also naturally low in fat and can count towards helping you to meet your 5-A-Day!
  • We have talked about the benefits of porridge oats before and oat bran is no different! It is also a versatile, high fibre* and low-GI food that can provide you with a good source of insoluble and soluble fibre (in the form of beta-glucan). Beta-glucan has been shown to help reduce blood cholesterol levels and therefore help to reduce cardiovascular risks(**when consuming a minimum of 3g of beta-glucans/D as part of a healthy diet), e.g. about a 52g portion of oat bran porridge or about 5 tbsp used throughout the day would be suffice. Try adding it to soups, stews, bread, muffins, ‘flapjacks’ or other oat-bars, ‘meatballs’, cereal, smoothies or yoghurt! *A 52g serving would provide you with about 9.5g of fibre; that makes up nearly a third of your recommended fibre intake! 🙂

Happy cooking everyone!

 

Ingredients

++++++++++++420g      Broccoli Florets (500g Head)
++++++++++++130g       Baby Spinach (160g Frozen Spinach)
++++++++++++120g       Bread Crumbs (about 1 slice of bread)
++++++++++++130g       White Onion
++++++++++++180g       Red Bell Pepper
++++++++++++2             Garlic Clove (10g fresh or 1 tsp garlic puree)
++++++++++++480g      Cooked Kidney Beans (about 2 tins or 250g dried/cooked)
++++++++++++10g         Fresh Chives (1 tbsp Dried)
++++++++++++5g           Fresh Flat Leaf Parsley (1 tbsp dried)
++++++++++++40g        Tahini
++++++++++++7-10g     Dukkah Spice Mix
++++++++++++3-5g       Mustard Powder
++++++++++++40g        Oat bran (about ½ cup)
++++++++++++½-¾ tsp Salt
++++++++++++               Ground Black Pepper
++++++++++++               Low-fat cooking oil spray

Need an easy-print recipe? Print here. 🙂

 

 

Directions

If you’re using a head of broccoli, remove the broccoli florets from its stem. Wash and then place broccoli into a steamer pot with a little water. Bring to the boil. Simmer and steam for 4-6 mins or until tender. Drain. Tip: Alternatively cook in a pot of water or try steaming the broccoli in a microwave instead.

 

 

In the meantime…

Boil a little water in a kettle. Place the spinach into a colander. Rinse. Pour over a little freshly boiled water to wilt the spinach. Allow to drain. Tip: Alternatively, carefully dice some frozen spinach and then defrost it in a microwave. Allow to drain in a colander or sieve. 

 

 

  • If applicable, make some bread crumbs. Place the bread into a toaster or under a grill and toast. Remove and break it up into a food processor. Process the bread until bread crumbs are achieved. Transfer into a mixing bowl. Tip: If you do not own a food processor, toast the bread as hard as possible (without burning it) and then place it into a resealable kitchen baggie. Using a rolling pin, gently crush the bread to create your breadcrumbs!
  • Peel and quarter the onion. Wash, remove the core and stem and then roughly quarter the bell pepper. Peel the garlic. Transfer the onion into a food processor. Turn on. Whilst it’s running, add the garlic. Process until the onion and garlic are finely chopped. Tip: If you don’t own a food processor then finely grate the onion, bell pepper and garlic using a cheese grater or finely chop instead. Transfer the mixture into the mixing bowl. Place the bell pepper into the food processor. Process until minced. Transfer into a sieve to drain any excess water (if applicable). Transfer into the mixing bowl.

 

 

Remember to check and drain your broccoli if you haven’t already! 

 

  • If applicable, drain and rinse the kidney beans in a colander. Transfer into the food processor. Process until they are mostly ‘broken down’. Transfer into the mixing bowl. Tip: If you do not own a food processor, transfer them into a separate mixing bowl and mash them using a potato masher or fork- it’s a great upper arm workout! 
  • Place the broccoli and spinach into the food processor. Process until finely minced. Transfer into the mixing bowl.

 

If applicable, wash and finely chop the chives. Tip: A pair of kitchen scissors works perfectly for quickly chopping them! Wash the parsley, remove the leaves from the stem and then finely chop. Add the herbs into the mixing bowl.

 

Add 40g  tahini, 7-10g Dukkah spice mix, 3-5g mustard powder, ½ cup oat bran, ½-¾ tsp salt and a few grinds of black pepper. Using a spatula, thoroughly mix the ingredients together.

 

Preheat the oven to 190ºC/375ºF. Line one or two baking trays with a piece of parchment paper or some silicone mats. Spray a little low-fat cooking oil and grease each sheet of paper or mat.

 

Roll a bit of the mixture between your hands into a golf-sized ball (or larger if a larger burger is preferred). Tip: If the mixture is a bit too sticky, lightly four your hands. Place onto the baking tray. Repeat until all of the mixture has been used. Gently flatten them with a spatula. Place the tray(s) into the oven (use the middle and lower oven shelves only). Bake for 10 mins.

 

 

Remove. Increase the heat to 200ºC/400ºF. Spray the tops of the burgers with a little low-fat cooking oil. Carefully turn over the ‘burgers’ with a frying spatula or palette knife. Place the tray(s) back into the oven. Bake for a further 8-12 mins, or until lightly browned and slightly firm. Remove. Allow to cool for 5 mins on the tray(s) before serving. Tip: Our smaller burgers took an additional ten minutes whilst our larger one took twelve. If applicable, allow the burgers to cool completely before refrigerating. 

 

At last! Served with some tasty homemade wedges and rather messy homemade slaw; hunger always conquers photo ‘styling’!

 

If that doesn’t get your stomach rumbling, we don’t know what will!

 

If ‘burgers’ are not your thing, try adding them to salads, ‘bowls’ or turn them into meatballs instead…

 

…And for the little ones, make it a memorable and tasty adventure!

NB: This is one of last year’s trials (homemade burgers and oven chips); sometimes it’s fun to play with food! 🙂

Enjoy!

 

Refrigerate any leftovers in an air-tight and resealable container; reheat (if preferred) and consume within 3-4 days. Alternatively, individually wrap in some kitchen film, store and freeze; defrost, reheat and consume within one month.

 

Sources
USDA
NHS Choices
Heart UK
*Nutrition. 2013 Jun;29(6):821-7. doi: 10.1016/j.nut.2012.11.010. Epub 2013 Feb 12. 
**Recipe updated: 19/02/16
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Meatless Monday: Slow Cooker Sambar [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep: ≤35 mins
Cooking Time: 2-3 hours (*On a high S.C setting)
Type: Main meal
Tools: Chopping board, sharp knife, veggie peeler, two pots, measuring jug, food processor, slow cooker

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc and per serving is low in added sugar and salt! 

Happy Monday everyone! We hope that you’ve all had a great weekend? We are feeling pretty prepared for the weekend ahead and are really looking forward to enjoying some great food and reconnecting with some faces we haven’t seen in a while! 🙂 

Today we have a delicious and nutritious South Indian lentil and vegetable-based slow cooker curry recipe for you. We’ve been playing with sambar recipes for quite a while now and think that this one is pretty tasty! It’s particularly good for those that love spicy (although not completely paralysing meals) and lighter curries! This is down to the fact that it doesn’t comprise of any heavy sauces (no cream or butter!) or large quantities of added oils; it relies on so many great spices (as hot as preferred), including some tasty tamarind! We’ve used a store-bought tamarind paste this time, but check out this previous curry recipe on how to prepare tamarind pulp! Authentic versions of this curry are prepared with yellow lentils, a sambar powder mix (which has a few varied ingredients than what we have included) and is usually finished off with a tempered spice mix which includes a little more oil (more than we have used) and some curry leaves!  

Quite honestly, this curry feels more like a ‘lentil stew’ than curry, especially if you do not serve it with rice or some type of bread- although we thoroughly recommend that you do! It’s also very versatile, so do not feel that you have to use the same vegetables; baby turnips would make a great, tasty and lower G.I substitute to white potatoes! It’s good to note that the desiccated coconut adds a fair bit of saturated fat to the dish, so please use less of it if you want to make this meal low in fat; to further this point we would also recommend serving this curry with some plain brown basmati or wholemeal rice instead of heavier/oily breads.

As we like to control the quantity of spice used in our cooking, we never really add really hot chillies (like a bird’s eye!) to our dishes, we would rather drizzle over some infused chilli oil or add some chilli flakes just before serving. However, if you are braver than us, try using a hotter chilli and/or chilli powder or more chilli flakes to the curry before cooking!

We hope that you find this to be a tasty and quick alternative to the your current festive dishes on offer and perhaps a great recipe to have on stand-by for any post-Christmas parties or delicious New Year meals ahead!

Happy cooking everyone! 🙂

 

Ingredients

Need an easy-print recipe? Print here. 🙂

 

 

Directions

Peel and dice the garlic and onion. Wash, remove the stem and dice the chilli. Wash the lentils in a sieve and then remove any seeds or stones.

 

 

Place a large non-stick pot with 450ml water over a medium heat. Cover with a lid. Bring to the boil. Add the garlic, onion, chilli, lentils, 3g curry powder and ½ tsp salt. Stir together. Cover with the lid. Simmer and cook for 15-20 mins or until the lentils are tender. Remove from the heat.

 

 

In the meantime, heat a separate non-stick pot or frying pan over a medium heat and get your curry paste spices and desiccated coconut ready. When the pot becomes hot, add the spices and coconut. Dry fry this mixture for about 1-2 mins or until the coconut is lightly toasted.

 

 

Transfer the mixture into a food processor. Processor until the mixture becomes fine and grainy. Whilst the food processor is still running, add 1 tbsp of oil and 1 cup of water. Process until the ingredients are thoroughly combined, forming a paste. Leave for the moment. Tip: This is your curry paste!

 

 

Wash, peel, trim the ends and dice the carrot. Wash, remove the stem and core and then dice the bell pepper. Wash, peel and cube the potato. Wash, remove the stem (if applicable) and then quarter the tomatoes. Place 20-25g tamarind paste into a measuring jug with 5 tbsp of water. Mix to dissolve.

 

 

Place the carrot, bell pepper and potatoes into a slow cooker. Add the lentil mixture, curry paste and tamarind mixture. Stir and thoroughly combine. Top with the tomatoes. Slightly press and submerge them into the liquid. Cover with a lid. Cook on a high heat setting for 2-3 hours. NB: Ours took 2.5hrs to cook! 

 

 

Snap the beans into halves and then defrost them. Add the beans to the slow cooker during the last 30 mins of cooking. Alternatively, steam and stir them through the curry just before serving.

 

 

Serve with brown basmati rice, wholegrain pitta,  flatbread or a dosa. Garnish with a slice of lime, chilli infused oil (chilli flakes steeped in 1-2 tsp of rapeseed oil!) and/or fresh coriander leaves (if preferred!). 🙂

 

Tip: Refrigerate any leftovers in an air-tight and resealable container; reheat and consume within 3 days. Alternatively, store and freeze; defrost, reheat and consume within 2 months.

Recipe updated: 19/02/16

Meatless Monday: Baked Tofu Loaf #VeganChristmasRecipes

Healthy Recipes, Meatless Monday

Serves: 6-8
Prep & Cooking Time: 70 mins
Cooling: 45-60 mins
Tools: Food Processor, 9″ Spring Form Tin, Mixing Bowl

Notes:

Hey everyone! Did you have a great weekend?? As we approach mid-December, doesn’t it just feel like one giant memory game of recalling all of the mundane errands, cleaning and end of year tasks you still have to do… including some seasonal meal prep?! :/

With only twelve days to Christmas, most people probably will have some idea of what they will be cooking. We had a chin scratch a few weeks back and knew that we wanted something a little ‘different’ from last year’s menu. We happened to come across the quirky ‘Tofurky’ that is making an appearance around cyberspace… have you seen it? It has a jaw-dropping effect, but not because it looks like the most delicious piece of faux meat you have ever laid your eyes on. No, it’s ridiculously expensive! Tofurky, No ‘fanky’! At £35 for a stuffed tofu log, (yeah that’s a lot of money for fermented beans and rice right?!), we never even gave it a second thought. I don’t even think that we’ve even paid that much money for meat (back in the day!) let alone tofu… but it did get our creative juices flowing!

We trialled a couple recipes, one being a pie (it was epic!), but have decided on this lovely and simple baked tofu loaf; our goal was to nestle it next to some tasty trimmings and then top it all off with a delicious gravy- which we did! The loaf is healthy (but that’s a given!), a little time consuming but not difficult… and we think that this is the most important thing here. Christmas dinner shouldn’t take you ten minutes to cook, but nor should it be overly expensive, contain five thousand calories or require the skills and planning of a Michelin star chef and his team! It should encompass great food and conversation, enjoyed with the people that you love… which won’t happen if you have to spend most of the day in the kitchen! In fact, for complete cooking ease, you could make this loaf a couple of days in advance and reheat it on Christmas day! The only negative point about this recipe is that you need a food processor or perhaps a hand-held stick blender as the tofu needs to be silky smooth!

It’s important to note that this recipe has fourteen staple ingredients, which may sound like a lot but it isn’t! We haven’t listed fourteen spices and/or ingredients that are only sourced at health food shops! These ingredients are not too obscure or expensive (relatively) and together they help to form the foundations of this round tofu loaf! Ultimately the additional seasonings and flavours are up to you! As tofu goes, it always needs seasoning and as you won’t be marinating it, you’ll need to decide on a few key flavours that you enjoy. We were happy with the ones that we used, but have highlighted (below) on how we will be adapting some of them on Christmas day! We have listed numerous suggestions for you to try- make it great! One suggestion is ‘just think big’; a half teaspoon of salt and one tablespoon of dried herbs won’t cut it! You need to increase your portions to carry the flavour all of the way through!

Continue to watch this space! Throughout the week we’ll be posting our tasty sides and sauces to help make a well-rounded and delicious plant-based Christmas that everyone can enjoy!

Happy cooking everyone! 🙂

 

Tip: When frying, try adding a splash of white white to your veggies for another depth of flavour!

 

Ingredients

Need an easy-print recipe? Print here. 🙂

 

Directions
  1. Drain and press the tofu between two heavy plates or chopping boards for 30 mins to express any excess water.

 

2. In the meantime, wash the quinoa in a sieve under cold running water for 30 seconds to help remove some of its bitterness and then cook it according to the packet instructions. NB: Ours took 15-20 mins to cook.

 

3. If applicable, create some breadcrumbs. Tip: We toasted some delicious chia and soya-based bread and then created some in our food processor!

 

4. Meanwhile, peel and dice the garlic. Wash, trim the ends and finely slice the spring onion. Wash, remove the stem and core and then dice the bell pepper. Wash, peel, trim the ends and then finely grate the carrot. Wash, trim the ends and then dice the celery.

No celery pictured here- sorry!

 

 

5. Heat 1 tbsp of rapeseed oil a non-stick frying pan over a medium-low heat (or spray it with some low-fat cooking oil). Add the garlic, spring onion, bell pepper, carrot and celery. Gently fry for 3 mins or until softened. Remove from the heat.

 

 

6. Heat oven to 180ºC/350ºF. Lightly grease a 9″ spring-form baking pan with some oil or margarine.

 

 

7. Prepare the ‘flax eggs’. Place 2 tbsp of ground flaxseed into a small bowl with 6 tbsp of water. Mix together. Leave for 5 mins to set. Next, wash the sage and thyme, remove the leaves from its stem and then roughly chop them. Wash and dice the chives.

 

 

8. Meanwhile, drain off the excess water from the tofu. Pat it dry with some kitchen paper. Crumble it into a food processor. Add 2 tbsp of DF milk. Process until the tofu becomes smooth and ‘mousse-y’.

 

 

9. Assemble the loaf!

Step 1: Transfer the tofu mixture into a large mixing bowl.
Step 2: Add the flax eggs, fresh herbs, cream cheese and your desired seasoning & flavourings!
Step 3: Mix until thoroughly combined.
Step 4: Add the vegetable mixture. Fold it through with a spatula. Taste and season it as necessary.
Step 5: Add the breadcrumbs (flour or stuffing mixture!) and the cooked quinoa (or rice).
Step 6: Fold it through and thoroughly combine.

 

 

10. Transfer the tofu mixture into the greased tin. Use a spatula or some grease proof paper to help press the mixture snugly into the base of the tin and flatten the surface as much as possible. Tip: The mixture will be a bit sticky, but just lightly flour your hands if necessary!

 

 

11. Place it onto the middle oven shelf and bake for 40-45 mins or until it’s’ lightly browned, firm to touch and the edges are slightly coming away from the tin!

 

 

12. Remove from the oven. Allow to cool in the tin on a cooling rack for 45- 60 mins. It stays warm for a very long time so you have plenty of time to prepare your side dishes and/or gravy! NB: In our trial run we were able to roast some tasty sides and prepare a sauce in that time it took to cook and set. 🙂

 

 

…Whilst your waiting for your tofu to bake, check out our first ‘Christmas meal attempt’! Alex wanted me to to post it (haha)! It’s a shame I didn’t take a picture when Alex first laid eyes on it- priceless! It’s was a monster (12×9″); it certainly ain’t no ‘pixie pie’!

It reminds me of something that would be on the table if #AdamRichman ever came to our house! baha! This pie ended up in the reject pile, not because it tasted horrible (it had three layers of tasty ingredients!), but because it was a tad too fiddly…at least for Christmas dinner. The inspiration came from the combination of an encroute and coulibiac! It’s the perfect example of what you can accomplish when you set your mind to something! If anyone wants the recipe, just send us a message. If we get enough interest we might turn it into a post, not that we are condoning pie-eating on a regular basis (everything in moderation right?!), but we have a long winter ahead (wink, wink)! 

 

Now for the baked and cooled loaf…

 

Garnish it with anything and everything Christmassy and enjoy with numerous tasty sides!

 

Enjoy!

 

Refrigerate any leftovers in an air-tight and resealable container; reheat and consume within five days.

Meatless Monday: Stuffed Aubergines w/ North African & Middle Eastern Fusion [Vegan]

Healthy Recipes, Meatless Monday

Serves: 5-6 (as a starter) or 2-3 as a main course
Prep & Cooking Time: 45-60 mins (*Dependant on skill and/or the number of kitchen helpers!)
Type: Main Meal
Tools: Chopping board, sharp knife, 2*baking trays, small spoon, silicone mat (or parchment paper), large/non-stick pot, frying spatula (or wooden spoon, grater, manual juicer (optional), serving spoon

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, calcium, iron, magnesium, potassium, zinc and per serving is low in added sugars, salt and saturated fats!

Hi everyone! Another weekend has come and gone! Did anyone see the two sunrises over the South East this weekend (Saturday in particularly)? It was so beautiful! I guess it does help to soften the blow that our sunrise is currently at ten to eight (roll on winter solstice)! 

Who else was trying to get some Christmas prep organised?! Judging by the number of people buying Christmas plates and red napkins in the stores, we’d say oh, just a few! There’s so much to think about and just not enough time execute it! Last year being a prime example; note to self, do not leave ninety percent of your cooking prep to Christmas Eve- you’re only human (haha!).

Anyways, we’d like to share a recipe a delicious recipe that we made about six weeks ago: ‘Stuffed Aubergines with North African & Middle Eastern Fusion’! It’s a great dish with flavours, food items and themes amalgamated from two similar types of cuisine. 🙂

Simply put, our “Roasted aubergine ‘boats’ are stuffed full of deliciously seasoned and textured bulgur wheat; experience the tastes of the M. East with a tasty ‘Dukkah‘ spice blend and the lovely additions of diced pecans, dried apricots and lemon zest. All topped with a tomato and chickpea mixture, exploding with the tastes of North Africa (courtesy of a deliciuos ras-el hanout spice blend)! Top them off with some plain yoghurt and pomegranate seeds and get set for a meal that will truly satisfy!”

We’d recommend getting a good quality of ras el hanout. Ours came from Seasoned Pioneers … and it had lovely rose petals in it! Their spice blends can really transform your meal and they’re truly second to none! 

Luckily our guesstimates paid off and there was just enough filling for the quantity of aubergine we purchased! If you are not a fan of aubergine, you can always try this recipe with roasted squash, peppers or beef tomatoes instead. Just adapt the spices and/or ingredients as you see fit, but we hope you enjoy this meal!

Happy cooking everyone! 🙂

Quick Foodie Facts:

  • Bulgur wheat is a great whole grain; it’s a quick-cooking form of whole-wheat! It’s a great source of of protein, carbohydrates, minerals, fibre, B-Vitamins and is naturally low in fat!  A versatile and nutritious staple food that is consumed in N. Africa, the M. East, parts of Asia and now many other parts of the world; often used for tabbouleh, but enjoy it as an alternative grain in plant-based ‘burgers’, soups, salads or pilaf! 
  • Aubergines, also know as ‘eggplants’ to our North American friends are a great source of dietary fibre, Vitamins B1, B3, B5, B6, magnesium, antioxidants (just to name a few!) and are naturally low in fat! Enjoy them ‘stuffed’ full of grains and veggies or as part of salads, stews, soups or a tasty addition to your vegetable skewers! 

 

Ingredients:

Need a an easy-print recipe? Print here.   🙂

 

 

Directions:

Heat the oven to 220ºC/425ºF/Gas Mark 8. Line two baking trays with silicone mats or some parchment paper.

 

  • Wash the aubergines and then chop and discard the tops.
  • Slice each aubergine (diagonally) into two halves.
  • With a small and sharp knife or a spoon, remove a bit of the middle flesh, so the aubergines will look like ‘little boats’, but do not discard the flesh!
  • Place them onto a baking tray. Drizzle and rub some olive oil over all sides (or spray with some low-fat cooking oil). Keep the aubergines ‘flesh side down’ (unlike what is illustrated in step 6!).
  • Roughly tear (or chop up) the bits of reserved flesh. Place them onto the other tray. Drizzle over some oil. Season with a little salt and pepper to taste. Toss and coat.
  • Place both trays into the oven; the aubergine halves onto the middle oven shelf and the pieces of flesh onto the lower oven shelf. Bake the aubergine halves for 30 mins or until soft and nicely roasted, turning once. Bake the pieces of flesh for 20-25 mins or until lightly browned and softened; toss and turn once. Remove.

 

 

In the meantime, prepare the filling!

  • Peel and dice the garlic and onion. Wash, remove the stem and core and then finely chop the bell pepper.
  • Heat 1 tbsp of rapeseed oil ( or use some low-fat cooking oil) in non-stick pot over a medium-low heat. Add the garlic and onion. Gently fry for 1-2 mins or until softened.
  • Add the bell pepper. Gently fry for a further 2 mins or until softened.
  • Add 3g ground cumin and 2g ras-el hanout spice blend. Season with a couple pinches of salt and a few grinds of black pepper.Stir to coat.
  • Add the tin tomatoes, chickpeas, 20g tomato purée and 2 tbsp of water. Stir to combine. Cover and allow to simmer for about 8-10 mins or until hot and slightly thickened.

 

 

Meanwhile, prepare the bulgur wheat according to your packet instructions…

…and prep the last few ingredients!

  • Wash, grate some zest and then juice the lemon. Dice the apricots and pecans. Wash the parsley, remove the leaves from its stem and then roughly chop them. Tip: If you have time, dry-fry the nuts to help release their natural flavour!
  • Remove the tomato mixture from the heat. Add the baked aubergine flesh and pour in half of quantity of lemon juice. Stir through. Taste and season as necessary. Cover with the lid and leave for the moment.
  • When the bulgur wheat has finished cooking, add 1-2 tsp of lemon zest, the remaining juice, apricots, pecans, half of the parsley, 2 tsp dukkah spice mix and a pinch of asafoetida. Season with a little salt and black pepper to taste. Stir with a fork to thoroughly combine and fluff the grains.

 

 

Assemble The Aubergines!

  • Place the aubergines onto a large serving plate. Spoon the bulgur wheat mixture into and evenly between the aubergine halves, gently pressing it snugly into it.
  • Evenly distribute and spoon the tomato mixture over the top.

 

 

Garnish with some yoghurt, pomegranate seeds and/or the remaining fresh parsley if preferred!

 

Enjoy!

Sources
USDA: Nutrient Database
**Recipe updated: 19/02/16

Meatless Monday: Carrot, Sesame & Lime Soup [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 6
Prep & Cooking Time: 35-40 mins (*Dependent upon skill & the number of kitchen helpers!)
Type: Main Meal
Tools: Chopping board, sharp knife, veggie peeler, measuring jug, non-stick pot, ladle, blender, resealable container

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc and per serving contains a low quantity of added sugar, salt and a moderate quantity of fats!

 

Hi everyone- happy Monday! 😀

For those regularly participating in Meatless Mondays, following a plant-based diet or just fancy a meat-free meal, here’s a delicious, healthful and easy recipe for tonight’s dinner- Carrot, Sesame & Lime Soup!

Our soup has minimal prep, cooking and assembly! You can taste every delicious ingredient for what it is, but it has truly produced a fantastic combination of flavours! #limemakeseverythingbetter

We thought it was about time we had updated last year’s carrot soup recipe (as tasty as it was!) with another one that can use any carrot (#loveuglyvegetables) and will inspire you to eat this healthy more days than none! 😛 In fact, it’s a great recipe for using up your ‘end of days’ veggies and houmous; one of Hugh’s ‘waste not tips’ (as seen on TV) was to add old houmous into your soup! So if you don’t have tahini, or maybe it’s just not your thing, try adding your leftover houmous instead. If you do, let us know how you get on! 🙂 For those a little weary of using tahini (or lime), try adding a little, tasting, adding and tasting as you go!

We only used one tin of beans, yes ‘tinned’ (kick our butt back to the shop to buy more dried beans!), but would definitely add twice as much next time around. You’ll also notice that we were trying to be ‘artistic’ with the garnishes, but all the toppings ended up being ‘super tasty additions’; we added thin slices of raw red onions every day! 

We thoroughly recommend curling up with a bowl of this soup… accompanied with a big hunk of crusty multi-grain (or just your favourite!) bread.

Happy cooking! 🙂

 

Quick Foodie Facts:

  • Carrots are a cheap, versatile, delicious and a nutritious root vegetable that come in a variety of colours! Enjoy them raw or cooked in a sweet or savoury dish! They’re a great source of Vitamin A and fibre and also contain: Vitamin C, calcium, potassium (just to name a few!) amongst many other great nutrients! 
  • Tahini is a delicious and ‘calorific’ paste made from sesame seeds and oil. It’s a great source of: B-Vitamins, minerals (such as calcium, iron, magnesium, phosphorus, potassium and zinc) and Mono & Poly Unsaturated fats!

It’s a staple in many cuisines including but not limited to: Cypriot, Greek, Middle Eastern and North African. It can be served au natural (as a dip or seed-based spread!) or as a flavouring component to soup, sauces, salad dressings, houmous, dips, baked goods, desserts or even as an egg-free binder for egg-free or plant-based cooking and/or baking! Check out some of our other recipes that include tahini for some further inspiration! 

 

 

Ingredients

+++++++++900g             Carrot
+++++++++500g             Sweet Potato
+++++++++200g             Banana Shallots
+++++++++5g                   Garlic Clove (1 fat one!)
+++++++++1.5L                Vegetable Stock (low-salt/GF if required)
+++++++++½ tsp             Ground Coriander (1-2g)
+++++++++½ tsp             Ground Turmeric (1g)
+++++++++                       Ground Black Pepper
+++++++++2                     Limes
+++++++++1/3 cup          Tahini
+++++++++240-480g     Cooked Butter Beans (1-2 tins or 120-240g Dried/Cooked)
+++++++++200ml           Unsweetened Almond Milk (fortified)

Need an easy-print recipe? Print here. 🙂

 

Directions

Wash, peel, trim the ends and roughly slice the carrots. Wash, peel and roughly chop the sweet potato. Peel and roughly slice the shallots. Peel the garlic.

 

 

  • Heat 1.5L of water in a large non-stick pot over a medium heat. Bring to a boil.
  • Add the stock. Whisk to dissolve. Add the carrot, sweet potato, shallots, garlic, 1-2 g ground coriander and 1g ground turmeric. Season it with a few grinds of black pepper. Stir together. Cover with a lid. Bring back to a boil. Simmer and cook for about 8-10 mins or until vegetables have softened.
  • Remove from the heat and allow the soup to cool slightly.

 

In the meantime, wash the limes, grate some zest (as much as you like, but we used the zest of both limes!) and then juice them.

 

A. Transfer the soup mixture (as much as possible!) into a blender. Add the lime zest and juice and tahini.
B. Blend until smooth and creamy.
C. Drain and wash the beans (if applicable) and place them into a pot or large and resealable container (as we did for our meal prep).
D. Transfer the puréed soup into the pot or container. Repeat steps one and two until all of the soup has been puréed.
E. Add the DF milk into the blender (when you have finished puréeing the soup). Quickly pulse to help remove any bits of soup stuck to the sides of the blender.
F. Transfer the DF milk into the soup.
G. Stir together. Taste and season it as necessary.

Tip: Don’t have a blender? Use a food processor or a hand-held stick blender and blend the soup in the pot instead!

 

 

Warm the soup in a pot over a medium-low heat and do not allow to boil (if applicable).

Ladle the soup into a serving bowl. Garnish with fresh coriander, sliced onion, seeds, a wedge of lime or a piece of dehydrated lime, a drizzle of tahini or whatever takes your fancy! Serve with a large piece of warmed multi-grain crusty bread, pitta or toast.

Enjoy!

 

Refrigerate any leftover soup in an air-tight and resealable container; reheat and consume within 3-4 days. Alternatively, freeze the soup in one or more containers; defrost and reheat within 1-2 months.

Recipe updated: 19/02/16

Meatless Monday: Marinated Tofu & Veggie Skewers W/ a Peanut Satay [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 5
Prep: Variable & dependant upon the length of your marination! (See Below)
Cooking: 30-35 mins
Type: Main Meal
Tools: Chopping boards(s), sharp knife, mixing bowls, measuring jug, casserole dish, wooden or metal skewers & soaking dish, baking trays, parchment paper, manual juicer, whisk, frying pan, frying spatula, bowl

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E,  protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and per serving has a moderate quantity of added sugar, fat and salt!

Hi everyone! How was your weekend? Survive the downpours?! It was so blustery yesterday- I felt a bit like Mary Poppins! Broken umbrellas, fuzzy scarves and bare trees, yep, winter is most definitely on the cards!

We’re still a little taken back by this weekend; it’s held so many terrible global events. How society got this position and how it will redeem itself still remains to be seen. On some level, everyone has a part to play, however small and it’s surprising how many of us don’t. Showing humanity and compassion doesn’t cost us anything, yet people are still consumed with exploiting indifferences and pursuing armed conflict. We should all take a moment and wish for a world where normality does not involve the dehumanization of society. 

On a happier note, this Monday we have prepared a great meatless alternative.

Marinated tofu and vegetables (inclusive of brussels sprouts!) skewers, served alongside some delicious, creamy and moreish peanut satay! The marinated tofu and veggies were delicious; although our opinion might be a tad biased as we love tofu! If you cannot wait until Christmas for your next batch of roasted sprouts, then we thoroughly recommend giving our variation a try! The sprouts really stole the show; beautifully roasted as they just melt in your mouth. 🙂

This recipe is quite versatile; use your favourite fresh or frozen veggies and/or adjust the marinade to your own personal preferences. If you are short on time, you can complete this meal in about 45-60 mins (45 mins if you marinade your tofu overnight)! Sixty minutes if you release your inner maestro and press the tofu for 20 mins, marinade the tofu and veggies for 15-20 mins, thread only the tofu*, roast everything for about 30 mins and then sit back and enjoy! However, the longer you allow for marinating, the better the overall flavour will be.

*You can also save time by not skewering and threading every piece of tofu and veggie, just skewer the tofu and roast the veggies alongside! Alternatively, place everything onto two baking trays and then bake the tofu and roast the veggies! We hope that you enjoy it!

Happy cooking everyone and if you haven’t already, please consider pledging your support towards Hugh’s War on Waste!  When we pledged nearly two weeks ago, he had about 38K worth of signatures; there is now over 250K pledges! 🙂 #uglyvegetables #loveallthevegetables #wastenot

 

 

Ingredients

+++++++++++++++++—————————Skewers———————————————–
+++++++++++++++++800g       Firm Tofu (=2 tetra paks)
+++++++++++++++++600g       Frozen Brussels Sprouts, defrosted or Fresh!
+++++++++++++++++560g        Bell Peppers (2 Red, 2 Yellow and 1 Green Bell Pepper)
+++++++++++++++++240g        Red Onion
+++++++++++++++++2 tbsp      Olive oil
+++++++++++++++++3½ tsp     Garlic Infused Oil
+++++++++++++++++6 tbsp      Low-salt Soya Sauce (or Tamari sauce as a GF option)
+++++++++++++++++3 tbsp      Maple Syrup
+++++++++++++++++½ tsp        Asafoetida (or onion powder)
+++++++++++++++++1 ½ tsp      Ground Ginger
+++++++++++++++++3 tbsp       Sesame Oil
+++++++++++++++++3 tsbp       Walnut Oil
+++++++++++++++++2 tbsp       Rice Vinegar

+++++++++++++++++—————————Peanut Satay——————————————
+++++++++++++++++50g           Root ginger
+++++++++++++++++100g         Spring onion
+++++++++++++++++1                 Lime
+++++++++++++++++                  Low-Fat Cooking Oil
+++++++++++++++++80g           Natural Peanut Butter (smooth)
+++++++++++++++++1-2 tsp      Maple Syrup
+++++++++++++++++¼ tsp        Red chilli flakes
+++++++++++++++++¼ cup       Boiling Water
+++++++++++++++++2/3 cup    Soya Yoghurt (unsweetened or sweetened)

 

Directions

Drain and then press the tofu between two heavy plates or chopping boards for about 20-30 minutes to express any excess water.

 

In the meantime prepare the veggies and tofu!

1. Defrost the brussels sprouts in a microwave (if applicable). If you’re using fresh sprouts, just make sure to give them a thorough wash first!

2. Wash, remove the stem and core and then chop the bell peppers into 1 inch cubes (or larger pieces if preferred). Peel and quarter the red onion and then separate the layers.

3. Place the brussels sprouts, bell peppers and onion into a large mixing bowl.

4. Add 2 tbsp olive oil, ½ tsp garlic oil, 3 tbsp soya sauce, 1 tsp maple syrup, pinch of asafoetida (or onion powder) and ½ tsp of ground ginger. Toss to coat and combine. Cover with kitchen film and refrigerate for same duration as the tofu. Tip: If you are marinating your tofu overnight, it’s best to prepare the veggies the following day!

 

 

1. Drain off any excess water from the tofu and pat it dry with some kitchen towel.

2. Place the tofu onto a chopping board. Chop each block into about twenty, 1 inch pieces.

3. Prepare the tofu marinade. In a small bowl or measuring jug, add 3 tsp garlic infused oil, 3 tbsp soya (or Tamari) sauce, 1½ tbsp maple syrup, ½ tsp asafoetida (or onion powder), 1 tsp ground ginger, 3 tbsp sesame oil, 3 tbsp walnut oil and 2 tbsp rice vinegar. Whisk until combined.

4. Get a large dish or mixing bowl (we used a casserole dish!). Add the tofu. Pour over the marinade. Gently toss to coat. Cover with kitchen film. Place the tofu into the refrigerator. Allow it to marinate for as long as possible (ours marinated for 4hrs). Tip: The longer you can allow your tofu to marinate, the better the flavour will be!

 

 

  • If you do not own metal kitchen skewers, place some wooden ones into a dish of cold water about twenty or thirty minutes before you want to prepare your tofu/veggie skewers; this will prevent them from burning.
  • Preheat the oven to 200°C/400°F. Line two baking trays with some parchment paper. Prepare your skewers anyway you desire! Tip: If you don’t have much time, do not worry about making them artistic, just thread all of the tofu and then place the veggies next to the prepared skewers on the baking trays or as previously mentioned, just place everything over the two trays instead.
  • Place the trays onto the middle and top shelves. Bake for 30-35 mins or until lightly browned and slightly crispy around the edges; turning once. Remove. Tip: It might be a good idea to swap the trays around half way; move the top tray to the middle shelf and vice versa.

 

Whilst the skewers are baking…
…cook some brown basmati rice (about 60g/person) according to the packet instructions.

 

In the meantime prepare the satay!

  • Gather your ingredients!
  • Wash peel and grate the ginger. Wash, trim the ends and finely slice the spring onion. Juice ½ of the lime.
  • Heat a small, non-stick frying pan over a medium heat. Spray it with some low-fat cooking oil. Add the ginger and spring onion. Gently fry for 1-2 mins or until softened. Add the red chilli flakes. Stir to combine.
  • Remove the frying pan from the heat.

 

Boil ¼ cup water in a kettle.

  •  Place the lime juice, peanut butter and 1-2 tsp maple syrup into a measuring jug.
  • Add 2 tbsp of  boiled water to help melt the peanut butter. Whisk until combined and creamy.
  • Add the soya yoghurt.
  • Whisk to thoroughly combine. Add more liquid if a thinner sauce is desired.
  • Add half the quantity of the cooked ginger mixture into the satay sauce. Whisk to combine.
  • Add the remaining ginger mixture into the rice. Mix with a fork. Taste and season it as necessary.

 

 

Serve warm. Spoon some rice onto a serving plate.Top with the skewers and serve alongside the satay and a wedge of lime (if desired).

Enjoy!…

 

…Especially the leftovers!  🙂 ❤

 

 

Refrigerate any leftover tofu or veggies in an air-tight and resealable container; reheat and consume with 3-4 days. Refrigerate any leftover satay in a separate, an air-right and resealable container; consume within 3-5 days or refer to yoghurt’s use-by date.

 

Meatless Monday: Fennel Steaks, Artichoke and Savoury Rice [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 4-5
Prep & Cooking Time: 60 mins (*Dependant upon skill and the number of kitchen helpers!)
Type: Main Meal
Tools: Chopping board, sharp knife, baking tray, parchment paper, measuring jug, spoon, pastry brush, kitchen foil, manual juicer, grater, frying pan, frying spatula

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, iron, magnesium, manganese, phosphate, potassium, zinc and (per serving) is low in added sugar, salt and saturated fats.

Hi everyone! We hope you’ve had a wonderful weekend?! Let’s start the week off with a great ‘Meatless Monday’ option: roasted fennel steaks and artichoke with a delicious/new Eat2health version of savoury rice. 

This version of savoury rice has a wonderful golden and earthy hue from some tasty turmeric, infused with a blend of delicious herbs, vegetables and sun-dried tomato puree. Our delicious and gently marinated, ‘aniseedy’ fennel bulbs and meaty artichokes are a great accompaniment and/or meat alternative to this rice dish. The only recommendation we’d suggest is covering your artichoke for part of the cooking duration; we didn’t and ours turned out a bit crispy!

We hope you have fun following along and enjoy this dish as much as we did!

Happy cooking everyone! 😀

Quick Foodie Tips:

  • To reduce the ‘aniseedy’ taste of the fennel, slice the bulb into thinner slices.
  • If you are short on time, you could you could gently fry the fennel steaks in a non-stick grill pan and/or boil or steam the artichoke instead whilst your rice is cooking. 

 

Ingredients

 

Directions

Preheat the oven to 200°C/400°F. Line two baking trays with a sheet of parchment paper.

 

Prepare The Fennel

  • Wash and then trim the bottoms off each bulb.
  • Carefully slice the bulbs into halves.
  • Once cut, separate the layers and thoroughly wash them. Tip: For a more caramelised and less ‘aniseedy’ taste, slice the fennel into thinner slices. 
  • Place the prepared pieces of fennel onto one of the prepared baking trays.

 

Prepare The Marinade

Mix 2 tbsp olive oil, 1 tbsp balsamic vinegar, 20g date syrup, 6g dried parsley and three minced garlic cloves in a large measuring jug. Whisk together. Season it to taste with some salt and a few grinds of black pepper.

 

Pour and brush the marinade over the fennel.

 

Prepare The Artichoke

  1. Wash the artichoke(s);  slice off the bottom end(s).
    2. Peel the stalk(s).
    3. Trim the top(s) off of the artichoke(s), about 1/2 inch (if preferred). Remove the tough outer layer(s) and discard (*we forgot to do this! oops).
    4. Slice the artichoke(s) into two halves.
    5. Place the artichoke halves cut-side down onto the chopping board (the opposite to our example!)
    6. Slice each half into halves again.

 

Place the prepared artichoke(s) onto the other baking tray. Marinade it with a little balsamic vinegar and olive oil. Season it with some salt and ground black pepper to taste. Cover the tray loosely with a piece of kitchen foil. NB: Remove the foil during the last 10 mins of cooking.

 

Place the fennel onto the middle oven shelf and the artichoke onto the shelf below. Roast for 30-40 mins or until tender and lightly browned. Remove.

 

Prepare The Rice

Peel and dice the garlic and red onion. Wash, remove the stem and core and then finely chop the bell pepper. Wash, trim the ends and slice the spring onion. Wash the lemon and then grate 1 tbsp of zest and juice half of the fruit. Wash the tomatoes and remove any stems.

 

  1. Heat a large, non-stick frying pan over a medium low heat. Add 1 tbsp of rapeseed oil or a few sprays of low-fat cooking oil. Add the garlic and onion. Gently fry for 1-2 mins or until softened.
    2. Add the bell pepper. Gently fry for 2 mins or until softened.
    3. Add the spring onion. Gently fry for 1 minute.
    4. Add 1.5g ground turmeric, 2g smoked paprika, 2g dried parsley, 1g dried tarragon and 1g dried thyme. Stir to coat.
    5. Add 250g rice and the 1 tbsp lemon zest. Stir to combine.
    6. Pour in 600ml hot vegetable stock and the lemon juice. Add 50g sun-dried tomato purée. Stir together,
    7. Add the cherry tomatoes.
    8. Cover with a lid or a sheet of aluminium foil. Bring to a boil. Reduce to a simmer. Cook for 25-35 mins or until the rice has absorbed all of the liquid.

 

Our cooked rice…

…and roasted veggies!

 

Ladle the rice into a large serving bowl. Place the fennel steaks and artichoke on top. Garnish with some black olives and fresh parsley (if desired).

 

Enjoy!

 

Refrigerate any leftovers in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days. Alternatively freeze in one or more resealable containers; defrost, reheat and consume within 1-2 months.

NB: When reheating, always check to make sure the rice is steaming hot all the way through and do not reheat the rice more than once. 

Recipe updated: 19/02/16 

 

Vegetable & Lentil Bake

Healthy Recipes

Serves: 4-6
Prep: 30-35 mins (*Depending upon knife skills, kitchen helpers and/or if you have a gas or an electric hob!)
Cooking Time: 40 mins (*In a fan-assisted oven)
Cooling Time: 5 mins
Type: Main Meal
Tools: Sieve, chopping board, sharp knife, non-stick pots (*2), wooden spoon, non-stick frying pan, casserole dish, silicone spatula

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre, calcium, iron, magnesium, potassium, zinc and per serving is low in added sugar, salt and saturated fats!

Bakes can be a healthy, hearty and versatile comfort food that are wholly satisfying, especially when the cooler weather makes an appearance! We made this one earlier on in the year (pre-heat wave!) and thoroughly enjoyed it. 🙂

Try experimenting with an unlimited combination of: veggies, legumes, pulses, herbs and/or simple seasoning’s! Consider the overall cooking times; naturally squash can take a bit longer to cook (and prepare!) than other veggies. Try precooking/softening it in a steamer pot or microwave first, as it could shave off approx.10 mins of ‘oven time’! Alternatively, if you happen to have ninja knife skills, try cutting the squash a bit thinner (than we have shown below) to help shorten its overall cooking time. 

Also, it’s good to consider the size of your casserole dish. The quantity of vegetables can vary; if you’re using a larger or smaller casserole dish, adjust your quantities appropriately!

Happy cooking everyone! 🙂

 

NB: Not all of ingredients are shown  and we only used about half of the squash and sweet potato shown here! The remainder was roasted and used in a salad later on in the week. 😀

 

Ingredients

Need an easy-print recipe? Print here. 🙂

 

Directions

  • Wash the lentils in a sieve. Remove any stones or seeds. Cook the lentils according to packet instructions. Drain.
  • Peel and chop the garlic and onion. Remove the stem & core and roughly chop the bell pepper.
  • Wash and slice the mushrooms. Peel and slice the sweet potato into 1/2 cm pieces. Peel, trim the ends, remove the seeds and slice the squash into 1 cm pieces.Thinly slice the tomato.
  • Trim the ends off of the squash, peel the skin, deseed and then chop into ¼-½ cm slices. Wash, remove the stem and then shop the tomato into slices.

 

 

  • Heat a non-stick pot over a medium heat. Spray it some low-fat cooking oil. Add the garlic, onion and bell pepper. Gently fry for 2 mins or until just softened.
  • Add 15g tomato purée, 1 tin of tomatoes, 250ml vegetable stock. Simmer for about 6-7 mins (allowing the tomatoes to break down slightly). Season the mixture to taste. Remove from the heat.
  • In the meantime, heat a separate frying pan over a medium heat. Spray it with some low-fat cooking oil and add the mushrooms. Gently fry for 3-4 mins or until just softened. Remove.
  • Add the cooked lentils into the tomato mixture. Stir together.

 

 Preheat the oven to 220ºC/420ºF.

 

Now create the white sauce (using our adjusted ingredient suggestions above!).

 

 

Assemble the bake!

1. Pour half of the tomato and lentil sauce into the base of a large casserole dish.

2. Layer the squash over the tomato and lentil sauce in a single layer.

3. Pour over the remaining tomato sauce.

4. Create a final (single) layer of vegetables using the sweet potato. Press them into the sauce.

5. Pour over the white sauce, spreading evenly. Tip: Help guide the sauce over the vegetables with a silicone spatula! 

6. Layer over the cooked mushrooms and the tomato. If desired, add a sprinkling of dried herbs. Season it with some salt and black pepper to taste. Place the casserole dish onto the middle oven shelf. Bake for 30-40 mins or until the sweet potato and squash are cooked (test its tenderness with a fork!). Remove.

 

 

Allow to cool for 5 mins. Serve warm.

 

 

Spoon into large serving bowls (if preferred, with some steamed greens!) and enjoy!

 

Refrigerate any leftovers in a resealable and air-tight container; reheat and consume within 2-3 days. Alternatively freeze individual portions in resealable and air tight containers; defrost and reheat within 1-2 months.

 

 

If preferred…

  • If you know when you’re going to be short on time, try preparing this dish a day ahead; just refrigerate and then bake it the following evening! Alternatively, meal prep this baby and then pop it into the freezer; defrost and reheat it on a day when you just don’t have time to cook!
  • Make the white sauce a little ‘cheesy’! Try adding some nutritional yeast (fortified with B12!).
  • Make your bake as seasonal, frugal or as simple as you desire! Some spinach, chard, or broccoli could also make a great for a great alternative bake!

Garlic, Lemon & Parsley Penne w/ Chickpeas

Healthy Recipes

Serves: 2
Prep & Cooking: 15 mins

Notes:
This is probably one of the quickest recipes you’ll find on our blog (…yet anyway)! No fuss- it’s easily thrown together; perfect for when your short on time or when your fridge and cupboards are looking rather empty!

Just a few simple and classic flavours (and yes, more chickpeas!)… and you’ll create a fantastic little pasta dish! If garlic purée isn’t your thing (well, fresh is always best!), then you could gently fry some fresh (and minced) garlic for 1-2 mins instead orrrr… replace the extra virgin olive oil with a garlic infused one! We love having garlic purée (on occasion), as it gives a really intense and enjoyable flavour! A heads up for anyone not preparing their legumes and pulses from scratch- you’ll need just over a tin of processed chickpeas. 🙂

Quick fact:

  • This meal contains at least 3 portions towards your ‘5 A Day’! #legumelove 

 

Ingredients:

+++++++++++++++++++++++++170g      Dried Penne (GF or otherwise; we used wholemeal)
+++++++++++++++++++++++++300g    Cooked chickpeas
+++++++++++++++++++++++++10g        Curly parsley
+++++++++++++++++++++++++1             Lemon
+++++++++++++++++++++++++200g     Salad tomatoes
+++++++++++++++++++++++++6g          Garlic paste (a lower-salt version)
+++++++++++++++++++++++++15ml      Extra virgin olive oil
+++++++++++++++++++++++++              Salt & Black pepper

 

Directions:

1. Cook the pasta according to the the packet instructions.

2. Meanwhile, drain and rinse the chickpeas (if applicable; we used our slow cooker ones!). Place them into the pasta pot 4 mins before the end of cooking; drain everything into a large colander.

3. Wash/soak the parsley, remove the leaves from the stems and roughly chop them.

4. Wash, zest and then juice the lemon.

5. Wash, remove any stems and roughly dice the tomatoes.

6. Place the cooked pasta and reheated chickpeas into a large mixing bowl.

7. Add the parsley, lemon juice and zest (use as much or as little as you like), tomatoes, garlic paste (again, as much as you prefer!) and the oil into the bowl. Toss to combine and coat. Taste and season it with some salt and a few grinds of black pepper.

8. Serve warm.

Enjoy!

 

 

Curried Chickpeas & Sweet Potato Dinner Bowl

Healthy Recipes

Serves: 1
Prep & Cooking Time: 30-50* minutes (*Dependant upon cooking methods used!)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, iron, magnesium, potassium, zinc and is low in salt, sugar and saturated fats!

Who doesn’t love a great (healthy!) salad bowl- especially one that contains chickpeas and a fantastic curry flavour?! Well here’s a lovely, simple and versatile recipe that provides just that; chickpeas…check, enticing curry flavours…check, fantastic colours and a lovely crunch factor…of course! 😀

We used some leftover roasted sweet potato, but feel free to use any of your favourite seasonal salad vegetables, or any leftover roasted or steamed vegetables you might have knocking around! It’s worth noting that when you use curry paste straight from the jar, it tastes realllly spicy!…So adjust the quantity to your own preferences!

We have no doubt that this light and delicious curried-salad option is perfect for those summer days ahead! #getreadyfortheheatwaveUK #stayhydrated #SPF50 #alwayswearsunglasses

 

Ingredients:

+++++++++++++++++++++++++70g     Sweet potato
+++++++++++++++++++++++++40g     Kale
+++++++++++++++++++++++++150g   Cooked chickpeas
+++++++++++++++++++++++++80g     Green bell pepper
+++++++++++++++++++++++++30g     Red onion
+++++++++++++++++++++++++60g     Salad tomato
+++++++++++++++++++++++++16g      Radishes
+++++++++++++++++++++++++1/2       Lemon
+++++++++++++++++++++++++3g        Extra virgin olive oil
+++++++++++++++++++++++++3g        Curry paste (we used masala!)
+++++++++++++++++++++++++3g        Pumpkin seeds (unsalted)
+++++++++++++++++++++++++             Salt and Ground black pepper

 

Directions:

1. Heat the oven to 200C/400F. Wash and scrub the potato. Pierce the flesh several times with a fork. Place it onto a baking tray. Spray it with low-fat cooking oil. Bake in the oven for 30-40mins or until tender. Remove. Allow it to cool slightly and then chop it into bite-sized pieces.

Tip: If you are lacking time (or can’t stand the heat in the kitchen!), you could dice the potato (into bite-sized cubes) and place it on a baking tray under a heated grill for about 15-20mins, OR wrap the potato in a piece of kitchen paper and cook it in the microwave for 4-5mins (or until tender).

2. Wash and then place the kale into a streamer pot. Bring to a boil. Simmer and steam for about 5mins or until tender. Drain.

3. In the meantime, open, drain and rinse the chickpeas (if applicable). We used some of our prepared slow cooker ones!

4. Wash, remove the stem, de-seed and then chop the bell pepper into cubes.

5. Peel and finely slice the onion (dice if preferred!).

6. Wash, remove the stem and dice the tomato.

7. Wash, remove the stalk and then thinly slice the radish.

8. Wash the lemon; grate some zest, slice in half and then juice half of it.

9. Place the chickpeas into a small bowl. Pour over the lemon juice and oil. Add the curry paste. Mix to thoroughly coat.

10. Place the potato, kale, bell pepper, onion, tomato, radish and lemon zest into a large serving bowl. Throw in the chickpeas and scatter over the seeds.

 

 

Toss the salad together. Taste and season as necessary.

 

Enjoy!

 

 

Here’s another version that we’ve previously made!

Curried chickpeas, garlicky kale and broccoli with some fresh salad veggies. 🙂

Plant-Based Paella

Healthy Recipes, Meatless Monday

Serves: 4
Prep & Cooking Time: 40-45 mins (*Dependent upon the rice used!)
Type: Main Meal
Tools: Chopping board, sharp knife, veggie peeler, large frying pan or paella dish, frying spatula, measuring jug, a large sheet of aluminium foil, large pot, large bowl

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, potassium and (per serving) is low in added sugar, salt and sat fats!

It feels like the beginning of summer (at least in the SE of England!) has finally arrived and what better way to embrace it than to fill your kitchen with the delicious aromas of Spanish cuisine! …or in this case, our tasty and healthful paella!

Personally we not only love the taste, but the way that this dish is pronounced: “pah/EH/yah”! Even the sound brings a smile to our face! It’s certainly a dish not to feel intimated by; anyone can create this at home!

Paella is a dish that was named after its cooking pan (and not a reference to its ingredients) and began its origin by being prepared and consumed by the workers and labourers of Valencia (a town in Eastern Spain)(¹). It’s now appreciated by many worldwide (for its delicious flavours and minimal preparation- only to name a few!) and has been adapted to suit any diet or budget! We kept the cost of ours to a minimum; the most expensive item was the saffron… but that’s no surprise!

What constitutes an authentic paella is debatable (obviously ours is not!) however, the Spanish are very passionate, especially about good food and that should be respected. Nonetheless, you can’t escape the fact that this is a dish where anything goes… and however you decide to prepare yours, just remember to keep it vibrant, tasty and memorable!  

Happy cooking everyone! 🙂

Quick Food Facts:

  • We used brown long grain rice, but traditional paella rice (bomba) will undoubtedly cook much faster! But as we’ve mentioned previously regarding brown rice…”nutritionally speaking it provides longer term energy and greater satiety”!
  • We own an authentic paella pan but it’s unfortunately too big for our current stove top! 😦 If you have the means, this pan can make all the difference to your paella; it helps to create that delicious crust (socarrat) at the bottom of the dish!  
  • Our paella uses a variety of veggies that are now in season; delicious asparagus, carrots, peas and spinach* (*if you decide to follow our lead; we served ours with a bed of it)! 
  • This dish provides you with about 4 portions (per serving) towards your 5-A-Day! #youcanneverhavetoomanyvegetables

 

 

Ingredients

NB: Adjust the water and stock measurements according to the instructions on your rice packet! We didn’t use true wine,; there was no alcohol in it, it was more like an ‘extract’!

Need an easy-print recipe? Print here. 🙂

 

Directions

 Peel and dice the garlic and white onion. Wash, remove the core and then chop the bell pepper into small cubes. Wash, peel, trim the ends and roughly chop the carrot. Wash, remove the stem and halve the tomatoes. Wash and dry half of the quantity of the thyme and parsley; remove the leaves from their stem and finely chop (you’ll prepare the rest later on).

 

 

Heat 1 tbsp oil in a large, non-stick frying pan ( or paella dish) over a medium-low heat.

 

 

Add the garlic and onion. Gently fry for 1-2 mins or until softened.

 

 

Add the bell pepper and carrot. Stir to mix. Gently fry for a further 2-3 mins or until softened.

 

Add 125ml wine (if using, or just use more stock instead). Stir through. Allow it to simmer for 1-2 mins or until evaporated.

 

 

Add 250g rice, 320g cooked legumes, 100g peas, 3g thyme and 4g parsley. Stir to combine.

NB: 320g of cooked legumes =about 1.5tins or 160g dried. We cooked a variety overnight and used approx. 180g cooked chickpeas and 140g of cooked red kidney beans.

 

 

Add 350ml stock, 220ml water, 20g tomato purée, saffron (as much as preferred) and 2g smoked paprika. Stir together.

Use as much or as little saffron as your heart and/or wallet desires… (but you definitely don’t need to use more than a pinch)!

 

 

Add the cherry tomatoes. Season it with some salt and a few grinds of black pepper to taste.

 

 

Cover the pan with a lid or a sheet of kitchen foil. Bring to a boil. Reduce to a simmer. Cook it for 20-30 mins or until the rice is cooked* (*refer to the packet instructions). Remove from the heat and dispose of the foil.

Tip: Ours took approx 30 mins to cook (and we added a bit more water halfway through); as we’ve mentioned, it’s really dependant on the rice you decide to use! NB:Your rice should be tender but never mushy!

 

 

In the meantime, prepare the rest of the thyme and parsley. Drain and rinse the olives. Wash and trim the tough/bottom ends off of the asparagus. Wash, trim the ends and finely slice the spring onion. Wash the lemon (chop it into wedges or slices!).

 

 

Meanwhile, place a large pot full of cold water over a medium-low heat. Bring to the boil. Add the asparagus. Reduce the heat to a simmer. Cook for 3-4 mins or until just tender (where they just begin to bend!). Remove from the heat. Drain. If desired, transfer the cooked spears using a slotted spoon or serving tongs into a large bowl of cool water.

The idea behind this is to help cool the internal core (to prevent them from cooking any further)…helping them to maintain their vibrant green colour as a result! You could use ‘ice water’ but risk serving cold asparagus!

 

 

Now transform your dish!

 

 

 Garnish the paella with the olives, asparagus, lemon and remaining herbs. Serve the paella from the table for the whole family to enjoy!

 

 

 

Transfer the paella into a large serving bowl with any other desired veggies!

We served ours over a bed of spinach!

 

Enjoy!

 

 Refrigerate any leftovers in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days. Alternatively freeze in one or more resealable containers; defrost, reheat and consume within 1-2 months.

NB: When reheating, always check to make sure the rice is steaming hot all the way through and do not reheat the rice more than once. 

 

 

If preferred…

    • Feel free to experiment with your perfect vegetable and flavour combination!
    • This is a healthy dish, but want to further reduce the fat content, just use a low-fat frying spray instead of rapeseed (canola) oil.
  • Use your favourite type of rice (but we recommend brown basmati or brown long grain rice!).
  • Try using a different type of legume (a dry or tinned variety), some lentils, or maybe tofu or tempeh instead! If your diet permits, add a fresh medley of fish and/or seafood!

 

History Source:
1. The Paella Company

Olive Pesto

Healthy Recipes

Serves: 6-8
Prep & Cooking Time: 35 minutes

Notes:This recipe contains: Vitamins C, K & E, protein, fibre, iron, zinc, potassium, and (*per serving/based on six) is low in salt, sugar and has a moderate amount of fats!

Here’s a quick and delicious midweek recipe that will provide you with maximum taste satisfaction and minimal discomfort to make (#whohateswashingup)! 

We’ve come across lots of olive pesto recipes (that are more or less the same), but we decided to adapt our own using the ingredients (and quantities) that suited us. We felt that as the staple ingredient was olives, adding over 40 grams of pine nuts and 1/2 cup of oil would make it too rich! Pesto is ‘rich’ at the best of times and as much as we enjoy it, it’s not something we prepare every week, but it is a lovely thing to have in moderation! 

Adapt the recipe to suit your pesto needs; more garlic?… lemon?… basil?… another type of olive?… or less oil and no seeds/nuts to further reduce the fat content?? Experiment and enjoy!

  Oh and here’s wishing a very Happy Birthday to our dear friend Kelly!

 

 

Ingredients:

+++++++++++++++++++++++++4g       Garlic cloves
+++++++++++++++++++++++++1          Lemon
+++++++++++++++++++++++++70g     Green olives (pitted/in brine)
+++++++++++++++++++++++++40g     Fresh basil
+++++++++++++++++++++++++12g      Fresh flat leaf parsley
+++++++++++++++++++++++++10g      Pumpkin seeds (*optional)
+++++++++++++++++++++++++60ml  Olive oil
+++++++++++++++++++++++++            Salt & Ground black pepper
+++++++++++++++++++++++++            Water

 

Directions:

Peel the garlic. Wash, zest and juice the lemon.

 

 

Drain and wash the olives. Wash and dry the basil and the parsley.

 

 

With a food processor running, drop the garlic in. Process until minced.

 

 

Add the lemon zest and juice, seeds and oil.

 

 

Process until puréed. Add the olives, basil and parsley. Season it with some salt and black pepper to taste. Process until combined; the mixture will be a bit coarse. NB: With the machine still running, add a little water to thin the pesto out slightly.

 

 

Transfer the pesto into an air-tight and resealable container.

 

 

How to use the pesto:

Simply mix some into freshly cooked pasta (we recommend wholewheat or buckwheat!) or zoodles!; alternatively you can follow these simple steps…

1. Cook the pasta according to the packet instructions. Drain.
2. Add the pesto into a small bowl.
3  Add some cooking water into the pesto.
4. Stir and mix together.
5. Transfer the cooked pasta into a large mixing bowl.
6. Add the pesto mixture.
7. Toss and mix to coat.
8. Serve in a serving bowl; garnish as desired.

 

As it’s ‘British Tomato Week‘, try adding some to your dish!

 

Enjoy!

 

Keep refrigerated and use within 5 days. Alternatively store in individual air-tight containers and freeze; defrost and use within for 1-2 months.

**Not too long ago ‘My Vegan Kitchen’ posted a useful ‘pesto storage’ tip! It’s ideal for portion control and of course, saving yourself valuable time in the kitchen!

Roasted Bell Peppers With Rice & Beans

Healthy Recipes

Serves: 4
Prep & Cooking Time: 50-60 minutes.

Notes: This recipe contains:Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, iron, calcium, magnesium, phosphorus, potassium, and is low in salt!

We hope you’ve all had a great weekend?! We did, despite the wind and rain! It’s also a great feeling to finally have the British summer time kick in (at last)! We didn’t really feel the affect of it though; we both went to bed early! This is only because we donated blood on Saturday and were completely wiped by the evening. We’ll both be working hard over the next few months to restore our iron levels… making ourselves fighting fit and ready for our next donation (#givebloodandsaveuptotwelvelivesperyear)! For anyone interested in discovering more about iron, check out our article here

For those that were joining in on the ‘meat free week‘ last week and loved it! (or have been taking part in the international Meatless Monday’s or Meat free Monday’s experience)… this is a great recipe for you to try! However, anyone that has been following us might remember our stuffed peppers with quinoa we posted last year?! Well if you enjoyed that recipe, then we thoroughly recommend that you try this version!

These peppers are filled with a delicious mixture of rice, black beans and vegetables… seasoned with Mexican-inspired seasoning’s and flavours! Our peppers were slightly too small, so we would recommend getting 1kg worth of peppers! Additionally, we would suggest using slightly less jalapeños than we have instructed- unless you love the heat!

 

Mix it up! Add the flavours, veggies and beans (or lentils) that you prefer!

 

 

Ingredients:

Use a ‘Mexican seasoning mix’ if you have it and omit the cumin, paprika, chilli powder, ground coriander and oregano! NB: This meal (per serving) has moderate amount of saturated fats; to make it low in saturated fats, use some low-fat cooking oil instead of the rapeseed oil instructed!

 

 

Directions:

 Drain and wash your beans (if applicable).

 

Wash, slice the tops off the peppers (but do not discard) and then de-seed them. Discard the stem and finely chop the tops of the peppers. Place the peppers onto a microwavable plate. Heat in a microwave for approx. 6 minutes or until softened. Remove.

 

 

 

Place them into a baking tray. Allow to cool slightly.

 

 

 In the meantime, peel and chop the onion and the garlic.

 

 

Wash, remove the stem and dice the tomato. Chop the pineapple into small cubes. Drain and dice the jalapeño slices.

 

 

Wash and dice the chives. Wash, trim the end and finely slice the spring onion.

We used frozen chives; we got them out of the freezer just before we needed them.

 

 

Meanwhile, heat 2/3 of  the oil in a large, non-stick saucepan.

Alternatively use some fry spray (low-fat cooking oil)!

 

 

Add the onion and garlic. Gently fry for 1-2 minutes or until softened.

 

 

Add the pepper ‘tops’. Stir to combine. Gently fry for a further minute.

 

 

Add the beans, rice, nuts.

 

 

Stir together.

 

 

Pour in the boiling stock or water. Stir together.

 

 

Cover with a lid. Bring to the boil. Reduce to a simmer. Cook for approx. 8-10 minutes.

 

 

In the meantime, prepare the white sauce.

NB: The sauce will be thicker than most other sauces….this is to make sure it ‘sits’ on top of the peppers whilst cooking! This sauce is similar to the one we used in our lasagne!

 

  • Step 1)  Heat a non-stick saucepan over a medium-low heat.
  • Step 2)  Add the spread.
  • Step 3)  When it melts, add the flour.
  • Step 4)  Stick together quickly until combined and a roux is formed.
  • Step 5)  Pour in the milk. Add the onion and garlic powder, thyme and         oregano. Whisk together; dissolving the roux.
  • Step 6)  Keep whisking until the sauce thickens.
  • Step 7)  Remove from the heat. Taste and season with some salt and black pepper (as necessary).
  • Step 8)  Leave covered until you are ready to use it; stir once before adding it to the peppers.

 

 

Meanwhile, heat the oven to 200°C/400°F. Gently use the remaining oil (or some low-fat cooking oil) and grease the outside of the peppers.

 

 

Remove the saucepan from the heat.

 

 

Add the cumin, paprika, chilli powder and coriander.

 

 

Followed by the tomato, pineapple, chives, approx. 3/4 of the spring onion and the juice. Stir to combine and coat in the seasoning. Taste and season to taste (if necessary).

 

 

Spoon and push the rice mixture into the peppers.

Our peppers were not quite big enough..so we used some make-shift ‘ramekin peppers’ instead!

 

 

Top with the sauce. Garnish with the remaining spring onion.

NB: If preferred, garnish them after they are baked…as the onions will lose their vibrant shade of green whilst they cook!.

 

 

Place the tray into the oven. Roast for 20-30 minutes of until the peppers and sauce is lightly browned and the rice is completely cooked. Remove.

NB: Finished! Ours took 27 minutes. Adjust your cooking times according to the type of rice used.

 

 

In the meantime, steam some kale (or whatever other dark, leafy greens that you desire!).

 

 

 Serve warm. Place the kale into the bottom of a serving bowl. Place the pepper into the centre of the kale.

We garnished ours with some dried chives and a few extra pieces of pineapple. 🙂

 

 

Enjoy!

It”s realllyyy tasty folks!

 

 

Refrigerate any leftovers in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days.

NB: When reheating, always check to make sure the rice is steaming hot all the way through and do not reheat the rice more than once. 

A Quick & Frugal Pasta Bowl [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep & Cooking Time: 60-75 mins
Type: Main Meal
Tools: Chopping board, sharp knife, veggie peeler, roasting tin, silicone mat (or kitchen foil), large pot w/lid, colander, large mixing bowl and/or resealable container

Notes

Our pasta bowl was hearty and delicious…and if you fancy a healthy, frugal and quick lunch then you’re in the right place! Just throw together some tender veggies, hearty pasta and your favourite dressing!

The great thing about pasta salads (apart from their speedy preparation!) is that you can use whatever you have available (or fancy) and produce enough to last for several lunchesYup, a couple days off cooking sounds pretty perfect to us! 😀

As we had previously meal planned to eat this lunch over a 3-4 day period. We preferred to use predominately cooked/roasted vegetables; the taste and integrity is preserved a little better, as opposed to using fresh ones. However, it was also still pretty cold outside, so the thought of eating lettuce for four days was not very appealing!  

We prepared a fresh mustard vinaigrette dressing, but feel free to use some fresh herbs, spices, a dip, tahini sauce or even just a splash of olive oil instead!

 

 

Ingredients

++++++++++++++++1.6kg       Vegetables (for roasting!)
++++++++++++++++                Low-fat cooking oil spray
++++++++++++++++                Salt & ground black pepper
++++++++++++++++120g        Frozen green beans
++++++++++++++++5g            Fresh flat leaf parsley
++++++++++++++++1               Tin kidney beans (unsalted; 240g drained weight)
++++++++++++++++180g        Cherry tomatoes
++++++++++++++++1               Lemon (zest & juice)
++++++++++++++++80g         Black olives (pitted)
++++++++++++++++75g          Wholemeal pasta/person; (GF if required)
++++++++++++++++15g           Wild rocket/ person

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Heat the oven to 200°C/400°F. Line a roasting tin with a silicone mat or some parchment paper.

2. In the meantime, prepare your preferred vegetables for roasting. NB: We roasted some butternut squash, courgette, bell peppers and carrot. Tip: Oops! We would have roasted some red onion too, but it had rolled behind our jar of olives! Place the vegetables into the roasting tin. Spray with some low-fat cooking oil. Season to taste with a little salt and a few grinds of black pepper. Toss to coat. Place the tray onto the middle oven shelf. Toast for 30-45 mins or until tender and slightly browned. Remove. Allow to cool slightly.

3. In the meantime, prepare your dressing (if desired).Tip: We made a mustard vinaigrette dressing out of some: olive oil, white wine vinegar, Dijon mustard, garlic powder, lemon juice (from one lemon) and a drop of agave syrup (all to taste).

Prepare any other fresh or frozen ingredients you plan on using, e.g. some frozen green beans! NB: We steamed and cooked some green beans, washed and chopped some flat leaf parsley, drained and rinsed some kidney beans (not chickpeas), washed and quartered some cherry tomatoes, washed the lemon; grated some zest and then juiced it, peeled and diced a red onion, and drained, washed and then sliced some olives.

4. Meanwhile, cook the pasta according to the packet instructions. Drain

5. Assemble the salad. Place the fresh (or relatively fresh!) ingredients into a large mixing bowl or resealable container (as applicable). Add the roasted vegetables and the pasta. Pour over the dressing. Toss together. Taste ans season the salad as necessary.

6. Serve. Place some rocket into the bottom of a serving bowl. Spoon over the salad. Garnish with nuts or herbs (if desired).

Enjoy!

Tip: Refrigerate any leftovers in a resealable container; reheat and then freshen with more dressing (if desired) and consume within 3-4 days.

NB: We garnished our salad with some pumpkin seeds, pine nuts and dried chives!

 

Soya & Vegetable Spaghetti Bolognese

Healthy Recipes, Meatless Monday

Serves: 4
Prep & Cooking Time: 35-40 mins
Type: Main Meal
Tools: Chopping Board, sharp knife, sieve, bowl, 2* non-stick pots, wooden spoon

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, iron, potassium and per serving is low in added salt, sugars and saturated fats.

‘Veganising’ a recipe of this nature was effortless! In no time at all we created a pasta sauce that is not only plant-based and versatile but most importantly, nutritious and delicious! If you’ve never used dried soya mince before and/or fancy something new for your pasta night, we’d thoroughly suggest that you give this recipe a try! It’s packed full of great flavours from a tasty medley of veggies and seasoning’s alike (hint: the soya mince is great at absorbing of all these tasty elements from your dish!), and a wonderful ‘meaty’ texture from the mince! Serve it over some hearty wholemeal or GF spaghetti and you’re good to go!

It’s good to note that:

  • We used some frozen veggies because we had some on hand, but feel free to use fresh, frozen and/or anything seasonal!

 

Quick Foodie Facts:

  • This meal contains about 4 servings of vegetables (per serving/*based on four servings) towards you 5-A-Day! 
  • The soya mince is easy to use, inexpensive and also a great source of protein! Check out some of other health benefits from soya products mentioned here.

Happy cooking everyone!

 

Ingredients

++++++++++++180g        Frozen Mushrooms
++++++++++++100g        Frozen Bell Peppers
++++++++++++80g          White Onion
++++++++++++8g            Garlic Clove
++++++++++++240g        Courgette
++++++++++++180g         Carrot
++++++++++++50g          Dehydrated Soya Mince
++++++++++++                 Low-Fat Cooking Oil
++++++++++++ 10g          Balsamic Vinegar (2 tbsp.)
++++++++++++10g           Lemon Juice (2 tbsp.)
++++++++++++4g             Herb Blend (2g of each: Dried Basil & Dried Oregano)
++++++++++++2g             Sweet Paprika
++++++++++++                 Salt & Ground Black Pepper
++++++++++++2               Tins Plum Tomatoes (800g/ unsalted)
++++++++++++40g          Tomato Purée (unsalted)
++++++++++++65-80g    Wholemeal Spaghetti (use GF if required)/person

Need an easy-print recipe? Print here. 🙂

 

Directions

  • If you’re using frozen mushrooms and bell peppers, place them into a microwavable dish. Place them into a microwave and defrost them. Drain.
  • Alternatively wash and prepare any fresh mushrooms and peppers to your own personal preferences. Prepare the remaining vegetables. Peel and finely chop the onion and garlic. Wash the courgette, trim off its ends, slice it (vertically) and then chop it into thin slices. Wash, trim the ends, peel and then dice the carrot.
  • Rehydrate the soya mince according to the packet instructions. Drain. Tip: Make sure to follow the instructions to a ‘T’! We used about 150ml of freshly boiled (and seasoned) water; the whole process took about 7 mins.

 

In the meantime…

  • Heat a non-stick pot over a medium-low heat. Spray it with some low-fat cooking oil.
  • Add the onion and garlic. Gently fry for 1-2 mins or until softened.
  • Add the mushrooms, bell pepper, courgette and carrot. Gently fry for 3-4 mins or until softened.
  • Add 2 tbsp vinegar, 2 tbsp lemon juice, 4g herb blend and sweet paprika. Season it to taste with some salt and a few grinds of black pepper. Mix to coat.
  • Add the tin tomatoes and tomato purée. Mix to combine. Tip: Use the edge of your frying spatula or wooden spoon to crush the tomatoes. 
  • Add the rehydrated soya mince. Stir it through the sauce.
  • Cover with a lid. Simmer and cook for about 12 mins, stirring occasionally. NB: Leave the lid loosely covering the pot for the last half of the cooking process.
  • Remove from the heat. Taste and season the sauce as necessary. Tip: Tinned tomatoes can be slightly bitter; if necessary just add a pinch of sugar or sweetener to help balance out the flavours! Leave the pot covered until you are ready to serve. Give the sauce a good stir before serving.
  • Meantime, cook the pasta according to the packet instructions whilst the sauce is cooking. Drain.

 

Serve warm. Transfer the pasta into a large serving bowl. Ladle over the sauce. Tip: A drizzle of balsamic glaze or a scattering of fresh herbs and/or toasted pine nuts would make for an extra tasty finish!

 

Enjoy!

 

Refrigerate any leftovers in an air-tight and resealable container; reheat and consume within 2-3 days. Alternatively freeze in a resealable container(s); best consumed within 1-2 months, just defrost and reheat before use.